My journey and progress using bodyweights

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Routines

Current Routine: Overcoming Gravity

Run my meetup group doing various Calisthenics / Natural Movement workouts. I’ve transitioned to just instructing in these, so I may get some light cardio in.

Tuesday / Thursday / Saturday:

Handstand Skill work

L-Sit Skill Work

Planche Pushup Progressions

Back & Front Lever Progressions

Ring Dip Progressions

One Arm Chinup Progressions

Sandbag Leg Workout

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CONVICT CONDITIONING ROUTINE:

Monday:

Pullups: 2-3 Work sets

Squats: 2-3 Work sets

Tuesday:

Pushup: 2-3 Work sets

Leg Raise: 2-3 Work sets

Wednesday:

Handstand pushups: 2-3 Work sets

Bridge: 2-3 Work sets

Thursday:

Pullups: 2-3 Work sets

Squats: 2-3 Work sets

Friday:

Pushup: 2-3 Work sets

Leg Raise: 2-3 Work sets

Saturday:

Handstand pushups: 2-3 Work sets

Bridge: 2-3 Work sets

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YOU ARE YOUR OWN GYM ROUTINE: Weeks 1 & 2

All workouts are Ladder routines –> Perform one rep of the given exercise, rest, perform two reps, rest, perform three reps, etc until you¹ve reached the point at which going any higher would cause you to hit muscle failure on subsequent sets. Once you¹ve reached that point, come back down without repeating the highest number. The rest interval between sets should be approximately the same amount of time it would take a training partner to perform the same number of reps. You¹ll have more rest as the numbers get higher, and less rest as the numbers get lower on the way back down to one. If you¹ve reached the bottom of your Ladder (1 rep) and the set time hasn¹t expired (7.5min. per exercise), simply start another ladder. It is OK to perform the ladder workout in the low rep range- possibly even repeated singles towards the end of the workout, in order to avoid hitting failure.

YOU ARE YOUR OWN GYM ROUTINE: Weeks 3 & 4

All workouts are Interval Sets –> Three sets per exercise, with Six – Twelve reps per set ( I’m shooting for Twelve ). Three-minute intervals for each set. Start the timer when beginning the exercise and go to failure or 1.5 Minutes, and rest the remainder of the interval. Your first set begins at zero minutes ( do Six – Twelve reps ), second set at three minutes, third set at six minutes, then the first set of the next exercise begins at nine minutes … For all single limb movements, do one side at a time. Unless otherwise specified to alternate, start with your weakest then switch to the dominant side.